Pool Running is Fun

First Down 5K

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Location:

Arlington,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

High School PRs (2003)

1600  4:32

3200  9:52

5K XC  16:34

Post High School Road PRs

Mile    4:30 (2016)

5K     15:24 (2017)

8K      26:30 (2012)

10K    32:06 (2015)

10M    52:23 (2017)

Half     1:09:45 (2015)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M this spring.

 

 

 

 

 

Long-Term Running Goals:

2017 Race Schedule

6/18        Battling Cancer 5K

6/24            Suds N Soles 5K

7/4                      Freedom 5K

7/7  Midsummer Night's mile

7/22    Crystal City Twilighter

8/20                  Leesburg 20K

9/17        Navy Air-force Half 

10/8           Chicago Marathon

11/12         Veteran's Day 10K

11/23         Turkey Trot 5 Mile

12/9               USATF Club CC

 

 

 

Personal:

Live near DC in Arlington, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

Favorite Blogs:

Miles:This week: 38.50 Month: 317.00 Year: 2011.00
Saucony Ride 8 Lifetime Miles: 293.00
NB RC1600 Flats Lifetime Miles: 62.70
NB Vazee Pace Lifetime Miles: 348.50
Saucony Triumph ISO2 Lifetime Miles: 514.00
Adidas Glide Boost 8.3 Lifetime Miles: 378.50
Adidas Takumi Sen Flats Lifetime Miles: 27.00
Total Distance
352.00
Adidas Glide Boost 8.2 Miles: 171.00Saucony Triumph ISO2 Miles: 107.00NB RC1600 Flats Miles: 3.50NB Vazee Pace Miles: 70.50
Total Distance
13.00

AM: 8 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

tired legs today

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

AM: 8 easy + lifting routine and lunges, stretch

PM: 5 with 5x25 second strides included

 

 

Saucony Triumph ISO2 Miles: 13.00
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Total Distance
10.00

AM: 5 easy + stretch, foam rolling

PM: 5 with 6x25sec strides

 

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
5.00

Noon: 5 easy

Saucony Triumph ISO2 Miles: 5.00
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Race: First Down 5K (3.107 Miles) 00:15:24, Place overall: 4, Place in age division: 1
Total Distance
11.00

This is my third week of racing a 5K. The first two weeks were indoor meets and coming off of a PR at Mason last week, I was expecting to run 15:20 today. This was because the road course was flat and there was only one turn-a-round cone.  I cam close and PRed again, which is great. However, I was only 4th and kind of banked on winning the race again like I did last year and picking up $100. Instead, I finished outside the money and walked away with no paycheck.

First mile there was a large pack and Jerry took us out in 4:59. I bided my time a little longer until after the turn-a-round at which point I gunned it like I did last year and figured the leader would fall back. That happed for like 10 seconds and he was right back gunning it on me and ever so slightly making a gap. After two miles a skinny-ass dude with a funny stride passed me, then I passed him back then by mile 3 he was right ahead of me. At mile three some dude snuck up on me and out kicked me for the third spot. I ran 15:29 to win last year, ran 15:24 to finish 4th here this year. 

It was overall a good day as I did a superb job of pacing. I ran every mile under 5 flat, something I've never done before. My splits were more or less 4:59,4:58,4:55 or there-a-bouts. This is better but it's time to get back to work for the next three weeks with some solid training. By the time spring rolls around, I will be ready to fly.

Results

PM: 1 hr. pool run

NB RC1600 Flats Miles: 3.50Adidas Glide Boost 8.2 Miles: 7.50
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Total Distance
13.00

AM: 8 pretty easy. legs are tired

PM: 5 miles + standard core routine, foam rolling

Warm this evening. I like it,

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
15.00

AM: 2.8 WU 5x1200m reps with about 2:45-3:00 min recoveries. 2.5 CD

PM: 5 miles + stretch, foam rolling

3:55,3:42,3:40,3:38,3:34. First one sucked since I was still tired from Sunday's race but still got some good work in. Now I'm tired. Evening was quite warm with just shorts and tech tee.

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 5.00
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Total Distance
13.00

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

58 degrees at 6 am this morning. On February 8th. Very southern Florida-like. Apparently it's supposed to snow tomorrow night but be over 70 on Sunday. No joke.

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec strides, mostly on hills.

windy and spitting snow this morning. A lot fewer people on the trails (thankfully).

Saucony Triumph ISO2 Miles: 13.00
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Total Distance
15.00

AM: 3 WU 6.4K Tempo then 800 meters fast. 2.7 CD

PM:

Cold. About 22 with a wind chill in the teens. Took a bit to get warmed up on the tempo. 1600m splits: 5:29,5:21,5:15,5:10 then I did an 800 in 2:19 which felt quite easy. George stopped me there instead of doing 400s.

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.2 Miles: 4.50
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Total Distance
10.00

Noon: 10 easy with Andrew.

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
16.00

AM: 16 miles progression

PM: 1 hr. Pool running

Last seven at marathon effort keeping Greg company on the ladder half of his loop. Great aerobic support workout for me. Last seven 5:43,5:52*,5:28,5:27,5:24,5:23,5:23. *tunnel mile, GPS of 

Saucony Triumph ISO2 Miles: 16.00
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Total Distance
12.00

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow

very windy this morning with gusts up to 50 MPH. Ran slow because my legs are tired.

Adidas Glide Boost 8.2 Miles: 12.00
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Total Distance
14.00

AM: 3 WU 2x(1600,800),400,400 2.5 CD

PM: 4 recovery + standard core routine, stretch, foam rolling

legs still tired from Sunday but got some good work in. 5:05,2:26,4:52,2:22,65,64

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 4.00
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Total Distance
13.00

AM: 8 miles + light core, stretch, foam rolling

PM: 5 miles

Underdressed and extremely windy in the evening. Always check the weather before you head out the door. Had to go to the bathroom the whole time too. It sucked.

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
14.50

noon: 4.2 miles aroung TR island at lunch, plus stretching

PM: 2.8 WU 6.4K tempo + 800R 3 CD

Cold and windy. Slower as a result. Nothing crazy, just getting the work in. 1600 splits: 5:29,5:22,5:21,5:18. 2:19 for the 800

 

NB Vazee Pace Miles: 10.50Saucony Triumph ISO2 Miles: 4.00
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Total Distance
13.00

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy home

ironically much calmer and less windy this morning. It's going to warm up too. tired

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
14.00

AM: 14 miles with a light progression at the end. 5:50s-5:30 the last four. legs are tired from dense training right now. The temp went from 38 to 50 in an hour and a half. warm now

 

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
8.00

AM: 8 miles very hilly, easy

taking a rest day today

Adidas Glide Boost 8.2 Miles: 8.00
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Total Distance
14.00

AM: 10 easy around Carderock/Great Falls. 

PM: 4 easy + standard core routine

Wonderful weather in the high 60s, sunny, no wind

Adidas Glide Boost 8.2 Miles: 10.00Saucony Triumph ISO2 Miles: 4.00
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Total Distance
14.00

AM: 3 WU 1600,5x800,400 2.6 CD

PM: 4 recovery + standard core routine, stretch, foam rolling

Decent weather. Legs are a bit tired. Rests were more in line with what they should be at about 90% of the interval time. 5:04, 2:27,2:24,2:23,2:21,2:21,66

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 4.00
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Total Distance
13.00

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

Warm. I don't think it's going to snow anymore this winter. That means there was only ONE run over snow-pack in the bitter cold. Just ONE. Other years involved multiple cancelled workouts, treadmill runs, and bitterly cold workouts. Not so this winter.

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec hilly strides included

daffodils are blooming along the potomac...not kidding. in the 70s today, just a tech tee and shorts. 

Saucony Triumph ISO2 Miles: 13.00
Comments(1)
Total Distance
9.50

AM: 2.7 WU 7.2K tempo. 2.6 CD

PM: rest. Too mentally drained from work andmy legs hurt

1600m splits: 5:27,5:20,5:17,5:17,xx. George had us stop after two laps of the final mile. We were planning on going 8K. Not sure why he stopped us. He said we looked strained.

NB Vazee Pace Miles: 9.50
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Total Distance
11.00

AM: 11 miles, gorgeous weather again, went shirtless. humid

PM: 1 hr. 12 min pool run

 

Adidas Glide Boost 8.2 Miles: 11.00
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Total Distance
15.00

AM: 15 miles. 14 progression then a cool down mile.

PM: off. I had to work from home and ran out of time

Saucony Triumph ISO2 Miles: 15.00
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Total Distance
13.00

AM: 8 miles

PM: 5 w/6x25sec strides, stretch, foam rolling

 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
14.00

AM: 2.7 WU 4x1200m,800m 2.3 CD

PM: 4 miles in the rain + standard core routine, stretch, foam rolling

 

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 4.00
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Total Distance
352.00
Adidas Glide Boost 8.2 Miles: 171.00Saucony Triumph ISO2 Miles: 107.00NB RC1600 Flats Miles: 3.50NB Vazee Pace Miles: 70.50
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